Thread: Trapzilla- The return of RowRow

Nice stuff, I'm trying to play about with the leg press at the moment going for high reps! But I'm struggling to get past 20 reps with anything substantial my legs feel like they are going to explode!

Originally Posted by davegmb

Nice stuff, I'm trying to play about with the leg press at the moment going for high reps! But I'm struggling to get past 20 reps with anything substantial my legs feel like they are going to explode!

Oh yeah I could never go over 20 without having to rest pause the set, quads just throb to hell!

Chesticles and triceratops!

I couldn't resist.

Week 2 of 5x5 so 75% of 1rm

Incline Bench
40/88x10
60/132x8
90/198 5x5

Incline dumbbell bench
25/55x8
40/88x8
40/88x5

Incline chest press
40/88x8
80/176x8
100/220x5

Pec flye
50/110x8
65/143x8
80/176x7

Incline flyes -haven't been able to do these in a while due to my shoulder
12.5/27.5 x2 x10

Close grip ez bar skull crushers
30/66x8
40/88x8

One Arm overhead extensions
15/33x10
20/44x10

Reverse grip pressdowns extended set close grip pressdowns.
50/110 x12,9
60/132x 12,8
80/176x10,6

Bench dips
Bw x 2 x 12

Back attack. I'm in one of those moods so deal with it guys and girls!

Wide grip chins
Bw x 7
Bw x 4

Close underhand ez bar pulldowns
60/132x10
80/176x10
100/220x8
120/264x7

Tbar row
60/132x8
100/200x8
140/308x8

Underhand bent over row
100/220x8
140/308x8
180/396x9

Seated cable row
60/132x10
80/176x10
100/220x8

one arm row
50/110x10
60/132 x9

Rope straight arm pulldowns
50/110x15
60/132x12

Behind the back shrugs
100/220x12
140/308x10
180/386x10

Dumbbell shrugs
40/88x10
50/110x10

Dumbbell preacher curls
15/33x10
20/44x7 + 3forced

Seated hammer curls
20/44 x 12, 9

Cable curls
40/88x20
50/110x18
60/132x 14

Some forearm work on preset bars with no weights written on, useful eh!?

Haha monster stuff how much you weighing these days? Are you looking forward to getting fat at Christmas I am?

I'm only a mere 230lbs so about 104.5 kg. But I think I look better and harder than my 240lbs look. Plan is to bulk jan-march, then maintain until may then recomp until October.

Erm I really am actually, been sticking to my high carb, mid protein and low fat diet for a while now. Miss my saturated fats! Haha

Are you all set for Christmas though? I still need to get my Mum's present (I'm a bad child okay)

Craaaaazy weights on that T-bar Rows!!!

Christmas is evil, oh so so evil. I don't like it. Gyms close, parents by copious amounts of food. Bring on 2nd Jan I say!!!

So todays's leg routine

Unilateral leg extensions
5 sets 10 reps
final set 63kg, only reached 7 reps, partials done until 15 reps

Standing leg curl
4 sets 10 reps
working set 28kg x10 + 6 partials, drop set by 50% rep out to failure

Romanian deadlifts
4 sets 12 reps 50kg used on all, mostly partials done really trying to keeo the glutes out of the move

lying leg curls
3 sets 10 reps, done in two part contractions
final set 50kg

Seated leg curls
2sets 12 reps, both sets done with a 2 second squeeze.
final set 63kg, upon failure partials done.

Walking barbell lunges
3 sets 10 steps each leg
final set 30kg, then bodyweight until I fell over like a turtle

Smith machine squats
2 sets 12 reps all reps done slowy, 4 seconds up 4 seconds down
final set 80kg

leg presses (feet low and close)
3 sets 10 reps
final set 200kg

seated calf raises
4 sets 15 reps
final set 120kg

standing calf raises
4 sets 10 reps all sets done with double contractions and a double stretch at the bottom.
final set 150kg

done and done.

If you all ask nicely I may put up some pictures of the Wheels.

Workouts are looking insane bro. Lets see the wheels

Originally Posted by Livebig14

Workouts are looking insane bro. Lets see the wheels

Agreed!

As requested. Still trying to grow em
Back since an ankle injury.

Started my blast yesterday so will be keeping a more detailed log. I will post up my diet later.

Your phone camera sucks!
Wheels looking massive though!

Originally Posted by x~factor

Your phone camera sucks!
Wheels looking massive though!

Thanks X-really appreciate it.

It does not suck! The lights are dingy and I was shaking like a leaf!

Post training weight 100.5kg

Back and biceps today

Underhand pulldowns
4 sets, final set 125/275x8

Incline v bar pulldowns
3 sets, final set 77/169.4x10

T bar rows
3 sets, final set 140/308x6

Bent over rows
3 sets, final set 140/308x9

Elevated rope seated rows
3 sets, final set 50/110x12+ 8 contractions

Underhand face pulls(to mid chest)
3 sets, final set 63.6/140x 11

Knee height deadlifts(not to a rack)
2 sets, final set 140/308x5

Underhand straight arms straight bar pulldowns
4 sets, final set 75/165x11

Dumbbell curls
3 sets, final set 25/55x7

Barbell curls
3 sets weight unknown x10

Cross body hammer curls
2 sets final set 30/66 x8

I realised I have left out lower back work for too long and my strength is down a lot on back. But should come back fine.

My shoulder is now in a lot of pain! Physio tomorrow though, so will see what he says. I'm going to haggle for a scan it's taking the mick now!

Well it's technically friday now and this week has been great gym wise despite strength being down but I've dropped weight due to seemingly the whole world needing a long conversation at some ungodly hour each day of the week. Resulting in me sleeping far too late in the day to get my food in!

Next week cannot be worse!

Legs look massive mate, loving it!

Whats the plan for 2012 except becoming the volume king of the universe?

P.S. get a better camera x

Originally Posted by Gazhole

Legs look massive mate, loving it!

Whats the plan for 2012 except becoming the volume king of the universe?

P.S. get a better camera x

Thanks Gaz

The plan is to get up to 17/18 stone and then cut down and maybe enter my first show based on advice from some guys at the gym.

Numbers wise, I'd like a 4 plate incline, 7plate squat and a 3 plate shoulder press, but that's secondary really.

I'll get an actual camera for next time then, your all worse than my mother! x

Chest, tris and calves today.

Shoulder felt okay, strength is up from last couple of workouts, couldn't go mad at incline bench due to no spotter.

Incline bench- 60/132x10, 80/176x6, 100/220x3

Incline dumbbell bench-30/66x10, 40/88x8, 40/88x5

Flat dumbbell bench-35/77x9,35/77x6

Incline flies-15/33x12,20/44x10,30/66x7

Crossovers-weight unknown. 3x12

Overhead dumbbell extensions-30/66x12,40/88x9,50/110x7

Ez bar skull crushers- 30/66x12,30/66x9,40/88x7.5

Vbar pressdowns(on lat pulldown station) 35/77x9,35/77x8,35/77x6-drop set

Backhands 7/15.4x2x12

Standing calf raises(double contractions) 100/220x12,150/330x12,180/396x12,180/396x9-3part drop set

Seated calf raises 70/154x2x20 /superset reverse raises

Originally Posted by trapzilla

Post training weight 100.5kg

Back and biceps today

Underhand pulldowns
4 sets, final set 125/275x8

Incline v bar pulldowns
3 sets, final set 77/169.4x10

T bar rows
3 sets, final set 140/308x6

Bent over rows
3 sets, final set 140/308x9

Elevated rope seated rows
3 sets, final set 50/110x12+ 8 contractions

Underhand face pulls(to mid chest)
3 sets, final set 63.6/140x 11

Knee height deadlifts(not to a rack)
2 sets, final set 140/308x5

Underhand straight arms straight bar pulldowns
4 sets, final set 75/165x11

Dumbbell curls
3 sets, final set 25/55x7

Barbell curls
3 sets weight unknown x10

Cross body hammer curls
2 sets final set 30/66 x8

I realised I have left out lower back work for too long and my strength is down a lot on back. But should come back fine.

My shoulder is now in a lot of pain! Physio tomorrow though, so will see what he says. I'm going to haggle for a scan it's taking the mick now!

Thats a crap load of exercises!!!!!!

It's slightly higher than normal volume I agree

Back and bis tonight, Shoulder felt fine, didn't hurt at all. Had my old training partner back which I am made up about. Only until saturday though

Wide grip chins
bodyweight-x10,x7,x5

Reverse grip pulldowns
60kgx10, 100kgx10, 120kgx10, 140kgx8+2

Incline close grip pulldowns
50kgx10, 60kgx10, 77kg x7+3

Tbar row machine, wide overhand grip
40kgx10, 80kgx10, 100kg x8+2

Elevated, wide,neutral seated row
40kgx12, 50kgx10

pullover machine
50kgx10, 70kg x9+1, 70kgx8+4 part drop set

close EZ bar preacher curls
30kgx10, 40kgx7+3

incline dumbbell curls
10kgx10, 15kgx10, 20kgx7

cross body hammer curls
20kgx8, 30kgx8, 40kgx8

curl machine
30kgx10, 40kgx8+2, 50kgx5+5

cross body cable wrist curls
20kgx2 x12

Are you nearing that 300 lbs quest?

Originally Posted by x~factor

Are you nearing that 300 lbs quest?

About 70lbs shy. Within the next 10/20yeara though

Crazy workout's bro., but I like it!

Nice lookin' wheels too, trap..

Curling 40kg db's is huge